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7 light salads to eat in summer



You don’t have to switch to oatmeal, boiled chicken and vegetables to stay fit. There are many nutritious salad options that won’t break your weight loss plan, but will keep you energized for the day. Experiment with light grains, berries, and dressings.

Summer salad

You will need (for 1 serving):

  • 2 tbsp. spinach
  • one and a half tbsp. berries
  • 3 tbsp. l. pumpkin seeds
  • 2 tbsp. l. chopped hazelnuts
  • 1 small avocado, cut into wedges
For refueling:
  • Juice of half a lemon
  • 1 tbsp. l. tahini paste
  • 1 tbsp. l. olive oil
  • 1 tsp honey
  • salt and pepper to taste

In a jar, combine lemon juice, tahini, olive oil, honey, salt and pepper. Close the jar and shake well. In a bowl, combine all the ingredients for the salad, add the dressing, stir and serve.

The salad is good because it contains antioxidants in the form of vitamins C, A and E, zinc. And also represents an impressive portion of healthy fats due to avocados and nuts in the composition, which in no case should be abandoned even during weight loss.

Pumpkin and quinoa salad

7 light salads to eat in summer

You will need (3-4 servings):

  • 1 pumpkin, cut into pieces
  • 5 tbsp. l. coconut oil
  • 1 tbsp. l. cinnamon
  • 2 tbsp. quinoa
  • 2 handfuls of pumpkin seeds
  • salad
  • salt and pepper to taste

For yoghurt dressing:

  • Handful of cashews
  • 1 tbsp. l. tahini
  • juice of one lemon
  • 1 tsp apple cider vinegar
  • 1 tsp chili sauce
  • 3-4 tbsp. l. water
  • 1 tbsp. l. olive oil
  • salt and pepper to taste

For coriander dressing:

  • 2 handfuls of fresh coriander (leaves and stems)
  • 1 clove of garlic
  • 7 tbsp. l. olive oil
  • 1 tbsp. l. apple cider vinegar
  • salt
  • 2-3 st. l. water
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Preheat oven to 220 ° C. In a bowl, combine pumpkin, coconut oil, cinnamon, salt and pepper. Place on a baking sheet on baking paper. Cook for about 40 minutes, until the pumpkin is tender.

Rinse the quinoa and boil it in 4 glasses of water. Dry the pumpkin seeds separately in a skillet.

In a blender, combine all the ingredients for the yoghurt dressing. Transfer it to another container. And then put all the ingredients for the coriander dressing in a blender. It is not necessary to wash the blender bowl – the yogurt will add a creamy taste to the second dressing.

When the pumpkin is done, place the lettuce on a plate, then add the pumpkin, quinoa, seeds, and generously sprinkle everything with both dressings. A very satisfying salad that can be a complete meal.

Tomato and Basil Salad

7 light salads to eat in summer

You will need (for 2 servings):

  • 2 handfuls of arugula
  • 3 tbsp. cherry tomatoes
  • 1 tbsp. cannellini beans
  • a handful of fresh basil leaves

For refueling:

  • ¼ Art. olive oil
  • 1 clove of garlic
  • 1 tbsp. fresh basil leaves
  • salt and pepper to taste

In a blender, combine olive oil, garlic, and fresh basil leaves. Add salt and pepper to the mixture.

In a salad bowl, combine arugula, tomatoes, and beans. Drizzle with olive oil and basil dressing. Serve with fresh basil leaves. Since it contains beans, we recommend this salad in the morning.

Salad with wild rice and lemon dressing

7 light salads to eat in summer

You will need (for 2 servings):

  • 4-5 st. arugula, spinach, or other greens
  • 2 tbsp. boiled wild rice
  • 2 tbsp. chopped mango
  • ½ tbsp. cashew nuts
  • ½ tbsp. dried cranberries
  • ½ tbsp. chopped red onion
  • chopped fresh parsley (optional)
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For refueling:

  • One orange juice
  • One lemon juice
  • 1/3 Art. olive oil
  • salt and pepper to taste
  • honey (optional)

In a jar, combine all the dressing ingredients. Close it with a lid and shake well.

In a bowl, combine all the ingredients for the salad. Drizzle with dressing and stir again. Serve immediately! The good thing about the salad is that it allows you to fully experiment with the ingredients. For example, you can substitute wild rice for quinoa, and use grapes, apples, or peaches instead of mangoes.

Due to this variety of carbohydrates, the salad can be suitable for breakfast, which does not have to be light.

Salmon salad

7 light salads to eat in summer

You will need (for 1 serving):

  • 120 g baked salmon
  • 3-4 tbsp. greenery
  • ½ tbsp. slices of zucchini and pumpkin
  • ½ tbsp. raspberries
  • 1 tbsp. l. balsamic sauce
  • 2 tbsp. l. olive oil
  • salt and pepper
  • 2 sprigs of thyme
  • parmesan (optional)
  • lemon juice

Preheat oven to 200 ° C. Bake zucchini and pumpkin in it with ½ tbsp. l. oil, salt and pepper. Bake the salmon separately, adding 1 tbsp. l. oils, lemon juice, pepper and salt.

Put herbs, vegetables and salmon in a salad bowl. Sprinkle everything with balsamic, add thyme sprigs and the remaining olive oil. Stir the salad. Top with raspberries (sprinkle with lemon juice as well) and sprinkle with Parmesan if desired.

Broccoli and lemon salad

7 light salads to eat in summer

You will need (for 12 servings):

  • 1/4 Art. apple cider vinegar
  • 1/4 Art. lemon juice
  • ½ tbsp. natural yoghurt
  • 2 tbsp. l. mustard
  • 1 tsp salt
  • 1/8 tsp pepper
  • 170 g softened ricotta
  • 1 kg of small broccoli florets
  • 350 g chopped mushrooms
  • 1 tbsp. raisins
  • 1/3 Art. chopped red onion
  • lemon wedges optional
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In a blender, combine the vinegar, juice, yogurt, mustard, salt, pepper and ricotta until smooth. In a separate bowl, combine the broccoli and grilled mushrooms, raisins and onions. Drizzle with the dressing and serve chilled with lemon wedges.

Nectarine and beetroot salad

7 light salads to eat in summer

You will need (for 8 servings):

  • 300 g greens
  • 2 medium nectarines, chopped
  • ½ tbsp. balsamic vinegar
  • 400 g beetroot, chopped into circles
  • ½ tbsp. shredded feta cheese

Put herbs, nectarines on a dish and sprinkle everything with balsamic vinegar. On top are beets and cheese. Serve immediately!

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